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High-Intensity Interval Training

What is High-Intensity Interval Training?

High-Intensity Interval Training or HIIT involves short burst of high intensity exercises alternating with less intense activity or even complete rest with a short recovery time. This type of training is ideal for people who want to build muscles and burn fat at the same time. One good example of HIIT is running or sprinting as fast as you can for one minute and then walking for 2 minutes.

High-Intensity Interval Training is very popular today in the health and fitness industry but many professional trainers warn people that without proper guidance, they can easily sustain injuries.


The Popularity of High-Intensity Interval Training

HIIT is very popular nowadays and more people are trying out this new and exciting training program. One of the reasons why this type of interval training is so popular is because it only takes 15 or 20 minutes. Many people who have a busy schedule do not have the time to spend one or two hours in the gym, so they can burn off excess calories and fats. A 15-minute interval training, which you can do at least three times a week, can burn more calories than spending one hour jogging or half an hour on the treadmill. You can finish high intensity training in just four minutes and you will feel like you’ve been working out for over an hour.


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The American College of Sports and Medicine has compiled a list of best fitness trend for 2015. They call it the Top 20 Worldwide Fitness Trend 2015. The top spot was body weight training and the second place goes to High Intensity Interval Training. Many people have chosen HIIT as their ideal training program simply because it works and it is the most suitable for them.

Another reason why High Intensity Interval Training is so popular in the US and around the world is because it doesn’t need any fitness machine or equipment. You can do interval training for running, biking, swimming, rowing, jump roping and other exercises that does not require equipment. It is cheap and convenient for everyone. In fact, some fitness equipment such as the dumbbell can make your interval training less effective. The goal is to push yourself to the maximum until you feel that your heart is ready to burst out.

Different Types of HIIT Workout

Walk-Back Sprint

The Walk-Back Sprint is perhaps the most common and the straightforward type of HIIT workout. If you love running and you live near a running track, then this one is for you. A running track is not really necessary but if you are in a running track, you can choose your sprint distance such as 50 meters, 100 meters or 200 meters. Sprint as fast as you can on your selected distance and then walk back to your starting point again to recover. This workout is repeated 4 to 10 times. Before you do your sprint, you should warm up first with a series of stretches.

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Lunge and Sprint Combination

With the Lunge and Sprint Combination workout, you will alternate between a high-rep strength exercise and an anaerobic cardio. You have to be careful when doing this type of workout since this is considered as an advanced type of HIIT. Your workout will start with 15 dumbbell walking lunges on each leg. This means that there will be a total of 30 lunges. Then you have to follow it immediately with a 30-second hill sprint on the treadmill. Recovery time is 30 to 90 seconds and then you should repeat the workout 3 to 5 times.

Jump Squats and Jump Lunges

You should complete 15 reps of jump squats and rest for 30 seconds. Start again by completing 24 reps of jump lunges and then rest for 30 seconds. Repeat the process 5 times. You can also put on a weighted vest or hold a dumbbell if you want to make this workout a lot tougher.

Reasons Why You Should Start HIIT

Here are just some of the best reasons why you should consider High-Intensity Interval Training:

  • It strengthens your heart. During a high intensity workout, your heart works harder, which is very good because it becomes stronger. A study also found that HIIT could effectively improve your cardiovascular strength.
  • With HIIT, you can lose some pounds without losing your muscle mass. This means that you only lose the excess fat while preserving and improving your muscles.
  • HIIT stimulates the production of human growth hormones. This hormone is responsible for increasing your caloric burn as well as keeps you younger looking by slowing down the aging process.

High-Intensity Interval Training is your ideal workout program if you want to achieve a leaner, muscular, healthier and good looking physique.

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